06-11-2015

New Website: www.crossfit-yelm.com

Warm-up: 5 minutes into class as a group:
15 h/r push-ups
15 goblet squats w/ kb
15 Primal pull throughs
warm- up your squat


Strength: 15 minutes into class
20 rep max on your Front or Back squat and bench  press series
subtract 60 lbs from your 5 rep max 
1 set of 20 reps
warm up first

Metcon: 30 minutes in class
Choose one of the two metcons:

Lurong

5 Min AMRAP
5 Box Jump Overs Men-30/24/16 Women-24/16/10
10 Toes to Bar/Knees to 90/Abmat sit-ups
3 Minute Rest
3 Min AMRAP
Squat Clean Thrusters Men-155/95/55lbs Women-105/65/35lbs
LVL 3 can also be Ground to Over heads

OR

B: 10 Min AMRAP:
2 Muscle ups
Handstand walk 12 ft
2 rope climbs

CrossFit Yelm